Happy B-Day Gabi! Saturday’s Schedule of Events!


Wanna see Gabi (in the middle) do her B-Day WOD?  Then you’ve gotta show up with the “Pre-Breakfast Club GHD-crazed” 5 AMers



CrossFit WOD (in honor of Gabi’s B-Day…which was Thursday)
   47 GHD situps
   23-14-10 of Burpees and Empty Bar Push Press (please don’t drop empty bars from overhead)
   47 GHD situps


CrossFit TAKEOFF (redo of Wed because of the weather)
  Skills:  Running, Front Squat, Wallball
  WOD:  For Time–
    Run 400M
    20 Wallballshots
    Run 400M
    15 Wallball shots
    Run 400M
    10 Wallball shots


————————————-

THIS SATURDAY, MARCH 6TH…CFHR AFFILIATE TRYOUTS.  HERE’S THE SCHEDULE OF EVENTS:

0800 –  The Box Opens
0815 –  Judges show for meeting with Meegs, go over ROE, roles, standards, course, flow and timing
0845 –  Meegs explain all the rules to the athletes – Matt with be the DEMO dude and answer any questions
0900 – Men’s heat starts
1015 – Men complete
1030 – Women start
1145 – Complete
1200 – Announce winners

1215 – Open gym with all the WODs for those that want to run through

2pm – BOX Closes


Meeg’s is running the show.  Your fellow athletes appreciate all the support you can provide.  Athletes are vying for 3 men and 3 women spots to compete at the Regional Competition in Ohio in May.    Here are the WODs:

WOD 1
for time:
5 rounds:
20 unbroken double unders
Run 200 m
+
30 snatch – 125#/80#
(perform the 5 rounds of running and double unders 1st, then 30 snatch to finish the WOD)

WOD 2
With a 12 minute timer:
For highest load in 3 sets:
Power Clean x 1/Thruster x 7

Athlete will Power Clean the weight from the floor. They will then execute 7 unbroken thrusters. They may pause between thrusters (with weight on shoulders), but each thruster must be a continuous motion (no front squat to push press).

WOD 3
for time:
500 m row
30 SDLHP – 95#/65#
30 Chest-To-Bar pull-ups

LIVE STRONG!!!!

Leave A Reply